4. Squat
*Note: You can do this while holding dumbbells, or with a barbell
- Set a bar (barbell or Smith Machine) on the height that best works for you.
- Step under the bar and place the back of your shoulders (just under your neck) across the bar.
- Hold on to the bar with both arms, palms facing forward.
- Lift up to unlock the bar by pushing your legs up and raising your torso.
- Twist your hands back to completely unlock the bar.
- If you’re not already, stand with your feet shoulder-width apart and your knees slightly bent for a squat position.
- Bend your knees straight down as low as possible, and step straight back up while keeping your knees in line with your heels.
*If you’re unsure what weight you’re comfortable with, start off with something very light and see how it feels. Add to it until you find that comfortable but difficult weight level.
2.
Reverse Dumbbell Fly
- Grab a dumbbell in each hand.
- Bend your knees slightly and hinging forward from your hips so that your upper body is leaning comfortably forward towards the floor.
- Hold the dumbbells out together in front of your torso with your arms as straight as possible.
- Pull the dumbbells out away from your body while keeping your arms almost fully extended, as if you were trying to squeeze your shoulder blades together.
- Slowly return to the original position, still keeping your arms straight.
- Repeat the movement until the set is complete!
3. Lat Pull Down
- Grab a wide grip handle bar. Adjust the knee pad of the machine to ft your height to prevent your body from being raised while performing the movement.
- Grasp the bar with an overhand grip and your palms facing forward. For a wide grip, your grip on the bar should be wider than shoulder width apart.
- Keep your torso stationary and pull the bar down towards your upper chest. Squeeze your back muscles during the movement.
- Slowly raise the bar in a controlled motion back to the starting position, with your arms are fully extended and lats fully stretched.
4. Lateral Raise
*Can complete this exercise sitting down on a bench, or standing up. Tis is also combined with squats in our workouts.
- Stand up straight with your feet shoulder width apart and have dumbbells by your side at arms length away. When performing this exercise your palms should be facing down.
- Keep your abs pulled into your spine, your torso stationary and raise the dumbbells to your side with a slight bend at your elbow. Lif your arms until they are parallel to the floor (shoulder level) and pause for a second at the top
- Lower the dumbbells back down slowly and repeat.
